The first X-factor is
“training age” . Ever hear of “newbie gains?” The
less trained your body is and the further you are from your genetic potential, the easier
it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years
experience would be thrilled just to gain a few pounds of solid dry muscle in a
The second x factor is muscle
memory. It’s easier to regain muscle you’ve lost
than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired
bodybuilder who starts training again and blows up and gets ripped “overnight”).
The third X factor is genetics
(or somatotype). Ever heard of the “genetic
freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet”
(50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right
The fourth X factor is
drugs. It would stun (or sadden) you if you knew
how many people take performance and physique-enhancing drugs. I’m not just talking about
pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention those
fitness models you idolize in the magazines. How did some of them get large muscle gains
with concurrent fat loss? Chemicals.
I’m not a gambling man, but I’ll place a wager on this any
day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat
losses, one or more of these x factors were present.
That’s not all! There are actually 5 more X factors
related to your body composition and diet status (the X2 factors). I talk about those in my
new program, the Holy Grail
Body Transformation System. More on that later.
So you’re not a beginner, you don’t take roids, you’re not
a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I
do want you to be realistic about your goals, but…
There IS a way for the average person to gain
muscle and lose fat at the same time.
The Secret: You have to change
your “temporal perspective!”
Traditionally nutritionists and fitness pros have only
looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the
calories like a shopkeeper closing out his register, and if the balance were positive,
you’d say you were in a surplus for the day. If the balance were negative, you’d say you
were in a deficit for the day.
But it’s entirely possible that you might pass through
periods of “within-day” surplus where you were in a highly anabolic state (for example, you
eat the biggest, highest carb meal of the day after your workout), and you were in a
deficit the rest of the day.
Furthermore, exercise changes everything. certain types of
training will alter your hormones and physiological response to how you handle calories and
If you did intense weight training, and you timed your
nutrient intake just
right, isn’t it possible that you could gain
a small amount of muscle during those anabolic hours, while losing fat the rest of the day?
Granted it might only be grams or ounces – but what if you kept that up for a week? A
month? Three months?
As you pan out and look at the bigger picture, what if
most days of the week you were in a deficit for the entire day, and on some days of the
week you were in a surplus? If so, then isn’t it possible that over the course of the week,
you’d have a small net gain of muscle and loss of body fat as a result of the caloric
These within-day and within-week phases are what I refer
to in my new body
transformation program as
nutritional microcycles and mesocycles. If you also had a primary goal with a longer
term focus of several months, say 12 weeks or 16 weeks, that would be a nutritional
What I’ve just described is nutritional periodization.
Some people call it cyclical dieting. It’s where you manipulate your calories (primarily by
fluctuating carbohydrate intake, hence “carb cycling”) in order to intentionally zig zag
your way through periods of surplus and deficit.
The end result: muscle gain and fat loss during
the same time period!
I know that someone out there is having a hissy fit
because I’ve only talked about calories: deficits and surpluses. Rightfully so. Calories
matter but there’s more to it than calories – most importantly, hormones and “nutrient
If you’re in a calorie deficit you are going to pull
energy from your body. The question is: From WHERE? If your hormones are out of whack
because you’re eating crap and you’re living an unhealthy lifestyle, you could lose more
muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!
But WHAT IF you could manipulate within day energy
balance, use nutritional periodization AND control your hormones with food and lifestyle
are seeing how concurrent muscle gain and fat loss are starting to look
Make no mistake – concurrent muscle gain and fat loss is a
difficult goal to achieve. It’s the “Holy Grail of Fitness
Goals.” The good news: difficult
does not mean impossible. Or as George Santayana said, “The difficult is that which can be done immediately, the impossible,
that which takes a little longer.”
If you’d like to learn more about losing fat and gaining
muscle at the same time, I just recorded a fantastic introduction to the subject in a one
hour interview and you can get it for free as a gift from my new website because I want to
get the word out about my brand new
Body Transformation System.
In my new program, you’ll hear all the details about
nutritional periodization, cyclical dieting, hormonal manipulation, within day energy
balance, nutrient partitioning, AND the all the X factors, including the 5 “X2-Factors” –
which are the keys to gaining muscle and losing fat at the same time.
You’ll also get my new “TNB” training system, which was
originally published as a workout in Men’s Fitness magazine. Then I expanded it into a
total program that has never been seen before except in my member’s only inner
My new free report that you can download now in MP3 and
PDF (transcript) is available for a limited time this week over at The Holy Grail
website. It’s a great
introduction to the program and you’ll pick up some great tips just from this free
Download your Free “Holy Grail Body Transformation
Revealed” report at: